can anyone tell me how i can gain a lot of weight (musscle)?

Question

no steroids

Answer 1

1. Do some aerobics for five to ten minutes (cycling, walking, thread mill etc) to get the blood flowing.
2. Follow the workout below. With each exercise, pick a weight that you can do for the number of reps indicated before you fail to do another repetition of the movement. Do the workout 2-3 times a week with at least one or two days rest between each workout.
Warm Up sets (perform each exercise first with light weights first to ensure you don't injure yourself)
Pushups: 3 Sets of 25 (if too hard, try on knees)
Bench Press: 3 Sets of 10 reps
Leg Extension: 4 Sets of 8 reps
Military (Overhead) Press: 3 Sets of 10 reps
Barbell Rows: 4 Sets of 10 Reps
Biceps Curls: 3 Sets of 10 Reps
Crunches: 4 Sets of 20
3. Do this workout as a starter, for about two to three weeks. Once you are used to working out, you can begin doing split body exercise days or concentrating on particular body parts per work out.
Work particular muscle groups on particular days. For example, you can do chest and biceps one day, back and triceps another, then have a shoulder and abs day, followed by a leg day.
Each individual day will consist of at least three different exercises per muscle group. Each exercise will be three to four sets of 8-10 reps per set. These exercises should be basic exercises. You do not need exotic exercises, e.g. dumbbell presses on exercise ball. Simple bench press, arm curls, tri extensions, pull ups, pull downs, leg press, squat, etc. will do. Keep it simple stupid works very well!
You can do each body part day any way you want during the week, e.g. Mon, Wed, Fri, Sun, with rest days, or do them consecutively Mon-Thurs. Whatever you desire, just do each split body routine once per week. A good, intense workout should take no more than 45 minutes to 1 hour or so, depending on the socializing you are doing at the gym.
4. Eat a balanced diet. It is what you do with your body the other twenty two hours of your day that will matter a great deal. Break your meals into six separate, evenly spaced meals during your waking hours.
5. Take your target body weight, multiply by 2 and eat that many grams of protein per day. Do the same with carbohydrate intake. Calculate these numbers, divide by six, eat that much of each every meal. Combine with a veggie and plenty of water. Track them religiously. You must avoid fats, alcohol and junk. They are the culprits to flab and fat, along with too many carbs.
6. You must have enough of an intake of carbs to fuel your workouts and muscle growth, so eat good carbs. Potatoes, rice, whole grains, bananas are good sources of carbs. Chicken, lean beef, eggs, protein supplements are good sources of protein. Don't forget green veggies and multivitamins. Being very disciplined with food will be the biggest struggle of looking good, but it is key to getting the most of your efforts in the gym.

Answer 2

keep active - target areas you want to build. lifting weights helps increase power and size, but not form. an active excercise of those areas will help that.

avoid simple sugars, to let your body burn proteins and fats

eat a proper diet. do not focus just on meats, you still need to maintain your entire body

protein drinks are decent for recovery, but in all reality, your body gets more protein than you'll need in a regular diet and you end up peeing the protein drinks out. it smells really strong. if you do opt for protein shakes, they have decent enough instructions on them. a little before, and a little after.

most importantly, keep the daily diet and activities up, even long after you've gotten to your goal, or you could just spring back.

it will take time and effort

Answer 3

more safe carbs and weight lifting. Using SAFE supplements. Go to www.gnc.com. They have products on how to gain weight. I believe there is even a fitness column that has questions to products that they can recommend.

Answer 4

Protein lots of it. drink raw eggs yea i know gross and lift weights.

Answer 5

weight lifting, eat meat and proteins, give you more energy.

Answer 6

weight lifting

Answer 7

weight lifting

Answer 8

Get a gym membership & talk to your physical fitness doctor